Achieving lasting results in a fitness program involves moving through three key progression stages. These stages ensure that your body adapts safely and efficiently to the demands of exercise. Progression is influenced by several factors, including initial fitness and health status, age, felt needs, motivation, personal goals, family support, and the frequency and intensity of training. Here’s a breakdown of each stage:
Stage 1: Initial Conditioning
Duration: 4 to 6 weeks
Intensity: 50% to 60% of maximum heart rate
Frequency: 3 days per week
Duration per Session: 15 to 20 minutes
During this stage, the focus is on gradually introducing your body to regular exercise. The goal is to start at the lower end of the training range to avoid muscle soreness, injury, and discouragement. Gradual progression helps you achieve early success while adapting to a new routine and lifestyle.
